如何缓解焦虑

lf you're struggling with anxiety , yuo're definitely not alone. Anxiety is different for everyone , and can lead to a lot of uncomfortable symptoms like fatigue , an increased heart rate , trouble concentrating ,and more. Don't worry. Whether you're at school,work,or by  yourself, there are plenty of quick ,easy, and healthy ways to express and cope with your anxiety.如果你困惑与焦虑，你绝对不是独自一人。对于每一个人来说焦虑都是不一样的，焦虑会导致很多不舒服的症状像疲倦，增加的心率，很难集中注意力等等更多。不用担心，无论你在学校工作，还是自己独自一人，这里有许多快速的，简单的和健康的方法去表达和处理你的焦虑。1、journal your thoughtsJournaling helps you express your anxiety in a really productive way. Grab a spare notebook and jot down anything that's on your mind. Regular journaling can help you hone in on your stressors, and may even help your figure out better, healthier way to manage and cope with your anxiety . Try to journal a  little bit every day ,even if' it's only for a few minutes.记录你的想法记录是一种有效的方式能帮助你表达你的焦虑。抓住一个闲置的笔记本然后等级下来任何在你脑海里的东西。日常的记录可以帮助你训练在你的压力源（坚持），，和可能甚至帮助你找到更好的找到他们，健康的方法去管理和处理我们的焦虑。尝试记录一点生活每天，即使只是几分钟。2、write and rip up a letterpretend you're writing to the source of your anxiety. This might be a co-worker, person at school, or any other person who makes you feel anxious .Don't actually send this letter-instead,write down everything that's on your mind ,including every detail about how this person makes you feel put your note aside for a few days, and then rip it into tiny piecesDon't write out your thoughts on social media .Instead, let your letter be a private outlet where you can express your feelings.写并撕掉这封信假装你在写给你焦虑的源头，这可能是同事，学校的人，或者任何一个让你感到焦虑的人，不要真的发出这封信，而是（反而）你可以写下任何盘旋在你的脑中的想法，包括任何细节关于这个人的感觉，然后把你的注意力放在别的地方持续几天，然后撕掉这一封轻的纸张。不要写下你的想法在手机上，而是让你的信封成为一个可以宣泄私人情绪的出口。3、Draw a word cloudWord clouds help you express your biggest anxiety triggers.Start by sketching out a stick figure or silhouette with a large,empty thought bubble.Then,fill in this thought bubble with big, bold, colorful words that represent your anxiety .jotting down these words might feel like you're "dumping"your anxiety onto paper.For example,some stressors might be money, work, health issues,family drama,and not getiing enough sleep.画一个词云单词云可以帮助我们表达出最大的焦虑的触发器。开始概略地描述一个粗线条刻画的人物（人物线条画）或者轮廓带有一个大的空的思想气泡框。然后，用大的、重的、有颜色的词，填满这个思想气泡框代表你的焦虑。草草记下这些词可能会让你觉得你在倾斜着你的焦虑在纸上。举个例子，很多压力源可能是钱、工作、健康问题、家庭剧（？）还有没有足够的睡眠。4、Sketch where and how your anxiety is affecting youpinpoint your symptoms with a color-coded self-portrait.Sketch an outline of a person--this will represent you. Then,create a color code for yourself ,with different colors representing different physical symptoms and emotions . color in the outline with these colors to express how your anxiety is really affecting you.For example, red might represent pain,yellow could represent tightness, brown could represent a sense of heaviness or dread,and gray might represent mental fogginess.you might color in the arms and shoulders with red, the legs with yellow,the chest with brown,and the head with gray.简述哪里和怎么你的焦虑影响你用一个彩色的自画像，准确描述你的症状。描画一个人的轮廓，这回代表你。然后床罩一个颜色代码给自己，用不同的颜色代表不停的身体特征和情绪。轮廓的颜色包括这些颜色表达你焦虑如何真切地影响了你。举例来说，红色可能代表痛苦，黄色可以代表坚固，棕色可能代表一种沉重的感觉或者死亡，然后灰色可能代表精神朦胧，你可能在手臂上或者肩膀上的颜色是红蛇，但是你的腿的衍射可能是黄色，胸膛的衍射是棕色，头是灰色的。5、Exercise frequentlyExercise helps you express your anxiety in a healthy way . Whenever you're feeling stressed or little on edge, go exercise. You might go for a run,use the elliptical,or take a dip in the pool-whatever you prefer.According to experts,regular exercise can help both lower stress an boost your mind.经常锻炼锻炼能够帮助你有效地表达你焦虑的方法，无论你是不是觉得紧张或者一点生气，去锻炼吧。你可以去跑步，用椭圆机，或者去去游泳在泳池泡个澡，无论是什么，你喜欢就好。据专家介绍，经常锻炼可以帮助你更少的压力和增长你的头脑。6、Release your emotions in a physical way Screaming and punching a pillow are healthy ways to express your anxiety.Find a quiet spot where you won't be bothered by friends,family members ,or other onlookers .Then  let out a big scream or slam your fist into a pillow. These reactions may seem silly or overdramatic,but they can be a really effective, cathartic way to express your anxiety. It's okay to cry! IF your anxiety leaves you on the verge of tears, give yourself as much time as you need to cry and process your emotions.释放你的情绪用一个物理方法尖叫和打枕头是一个健康的方法去表达你的焦虑。找到一个安静的运动当你不会打扰到你的朋友、家人或者其他观看者。然后，大声尖叫、用力摔打你的拳头在枕头上。这个反应或许有一点傻或者有点夸张，但是他们是非常有效的，宣泄的方式来表达你的愤怒。哭也是可以的，如果你的焦虑让你濒临与眼泪，给你自己一些时间当你需要哭和处理你的情绪。7、Talk to a friend or loved one Friends and family can be an important part of your support system.Anxiety is a really scary, alienating issuse to deal with,especially if you're holding all your negativve thoughts inside . Don't be afraid to ask a trusted friend or relative for guidance and help.They'll be happy to support you and help you figure out next steps you can take.You might say something like ,"My anxiety is consuming my thoughts ,and it's getting hard for me to focus on my job and studies. I'm not sure how I can work through this ."和朋友讲或者爱人朋友和家人是非常重要的支撑系统。焦虑是可怕的，让人疏远的去解决的问题，特别是如果你想保持你的消极思想在里面，不要害怕去问一个相信的朋友或家人，寻求指导和帮助。他们很开心支持你和帮助你找到下一步你可以做的。你可能说像，我的焦虑是消耗我的思想，这让我变得难专注于我的工作和学习，我不确定我是否能够克服这个困难。8、Visit a counselor Counselors are trained to help you work through your anxiety.During your session,share anything and everything that's on your mind .Attending therapy is a safe ,effective way to express your anxiety while figuring out healthier ways to manage your stressors.找一个顾问顾问被培养来帮助你度过你的焦虑。当你在会议的时候，你可以分享任何事情在你的脑海中。假装治疗是安全的，有效的放大去表达你的焦虑当你找到自己安全的方法去管理你的压力源。9、join a support groupsupport groups can be a huge source of comfort. These groups are a great way to remember that you aren't alone,and that lots of people understand and relate to what you're going through.During a meeting, share something that's been on your mind—you might be surprised at how many people relate!check here for a support group near you:~加入一个支持会支持会可以是一个强烈的舒服的安全感。这些组织可以让你知道你不是一个人，和这些人会让你明白你理解你正在经历的。在会议的时候，分享一些事情一直在你的脑海里，你可能会惊奇的发现有这么多人理解你这是一个网站~（一般外国有，国内就不太清楚了hhh）9 Simple Ways to Express Anxiety - wikiHow